Fatty Fish – Examples: Salmon, mackerel, sardines, and tuna. – Why: Fatty fish are rich in vitamin D and omega-3 fatty acids, making them excellent for combating deficiency and promoting overall health.
Egg Yolks – Why: Egg yolks are a natural source of vitamin D, especially when eggs are sourced from pasture-raised or free-range chickens. One large egg can provide up to 20% of the daily recommended intake.
Mushrooms – Why: Mushrooms are one of the few plant-based sources of vitamin D. They produce vitamin D when exposed to sunlight, making them a great vegan-friendly option.
Fortified Foods – Examples: Fortified milk (dairy or plant-based), orange juice, and cereals. – Why: Many processed foods are fortified with vitamin D, helping to meet daily intake requirements for those with limited sun exposure.
Cheese – Examples: Swiss, cheddar, and ricotta cheese. – Why: Dairy products like cheese are rich in vitamin D, providing a significant boost to vitamin D levels, especially for those who are lactose tolerant.
Fortified Yoghurt – Why: Similar to fortified milk, fortified yogurt contains added vitamin D, helping to fill the deficiency gap while providing probiotics for gut health.